Lately, I have been eating a lot of fish. Living in Wisconsin, it doesn’t matter where you go out to eat on Friday nights, fish is on the menu. Salmon, shrimp, trout, tilapia – I love them all! Fish not only tastes great but it it’s also high in protein and omega-3 fatty acids which makes it a healthy addition to most meals. Fish does contain mercury, however, and if a person has too much mercury built up in their body it can cause damage to their kidneys and brain over time.
I know that the mercury issues can scare some people away from fish, and that’s why I’m here to empower you with some information. There are some fish that are fine to eat often (those lowest in mercury) and then there are some that should be saved for a rare occasion. Here’s a quick look at some types of fish and their mercury levels.
Lowest Mercury Levels (OK to eat 2-3 times a week)
Crab
Clam
Catfish
Oyster
Perch
Sardine
Scallops
Shrimp
Tilapia
Trout
Whitefish
Highest Mercury Levels (avoid eating)
Marlin
Orange roughy
Shark
Swordfish
Tuna (Ahi)
The fish somewhere in the middle of the road for their mercury content include cod, mahi mahi, lobster, halibut, tuna (canned chunk light) and snapper. It’s recommended that you consume six or less servings of these fish per month.
For more details, the National Resources Defense Council website has a comprehensive list of a variety of fish and where they rank in terms of their mercury level.
So really, there is no reason to let the mercury issue scare you away from eating fish. Simply eating fish in moderation and staying informed about the issue. My favorite fish dinner has to be this Chili Lime Tilapia recipe. It combines my love of fish, spice, and spinach all in one easy to meal!
Do you eat fish? If so, what kind and how often do you eat it? If you have a favorite recipe please share it!
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